Need a fast and effective at-home workout [1]? Do you have five minutes [2]? A pair of dumbbells? Lisa Corsello [3] of Burn Pilates [4] created this Pilates-inspired [5] arm workout [6], targeting biceps. With five moves in five minutes, you'll strengthen, tone, sculpt, and feel incredible.
Bicep Vs
- Begin with the weights touching, arms all the way down.
- Turn your thumbs up so the weights form the letter "V."
- Keeping your elbows at your sides, contract your biceps to curl the weights up at an angle so the weights are slightly wider than your shoulders.
- Lower down. This completes one rep. Repeat for one minute.
Wide and Narrow Combo Curls
- Begin in a basic bicep curl position.
- Keeping your left elbow in, bring your left arm slightly out to the left.
- Squeeze your biceps to curl the weights up, and slowly lower down.
- This completes one rep. Repeat for 30 seconds, then switch arms.
Serve a Tray
- Balancing on your left leg, curl your weights up to form a 90-degree angle with your elbows in, biceps tight.
- Inhale as you reach the weights out in front of you, stopping before you fully extend.
- Exhale to draw your elbows back in. This completes one rep.
- Repeat for 30 seconds, then switch legs and repeat for 30 more seconds.
Lunging Queen
- Begin in a lunge position with your arms at your sides with a slight bend to your elbows.
- Keeping the soft bend in your elbows, scoop your arms up so the weights are aligned with your shoulders.
- Pause for one second, then return to starting position. This completes one rep.
- Do this for 30 seconds, then switch legs and continue for 30 more.
In and Outs
- Hold both arms in hammer curl positions at 90 degrees, and bring the weight in your right hand out to the side.
- Be sure to keep both elbows anchored in at your sides.
- Hold for one breath.
- Gently bring the weight in your right hand in until the weight is aligned with the middle of your body. This completes one rep.
- Continue for 30 seconds, then switch arms.